06/29/2016

CrossFit XD – CrossFit

The Tink ! (Time)

For time:

run 400m

25 wall balls 20/14

25 box jump overs 24/20

25 KB swings 35/53

run 800m

25 KB swings 35/53

25 box jump overs 24/20

25 wall balls 20/14

run 400m

06/28/2016

CrossFit XD – CrossFit

Weightlifting

Split Jerk (6 x 1)

6 x 1 OTM

Sets 1 & 2 – 75%

Sets 3 & 4 – 80%

Sets 5 & 6 – 85%

Back Squat Jump (3 x 3)

Back squat w/ a jump at the top
3 X 3 OTM

All sets @ 25% of back squat 1rm

Metcon

Metcon (Time)

100 Goblet Squats #53/35

*at the top of every minute do 5 burpees

06/27/2016

CrossFit XD – CrossFit

Weightlifting

Snatch Pull (3 x 3)

3 Min EMOM

(set 1 @ 85%, 2 and 3 @ 90%)

Back Squat (3 x 5)

3 Min EMOM

-set 1: 70%

-sets 2 and 3: 75%

Metcon

Metcon (Time)

5-10-15-10-5

HSPU

Hang Squat Snatches

CTB Pull Ups

#95/65

06/25/2016

CrossFit XD – CrossFit

Weightlifting

Squat Snatch (3 x 1)

3 Min EMOM

(1st rep @ 90%, 2nd @ 95%, 3rd attempt a new PR)

Clean and Jerk (3 x 1)

3 Min EMOM

(1st rep @ 90%, 2nd @ 95%, 3rd attempt a new PR)

Partner WOD

Metcon (Time)

30 Front Squats #135/95

Run 400m w/ plate

30 Power Clean and Jerks #135/95

Run 400m w/ plate

30 Thrusters #135/95

Run 400m w/ plate
Split up the barbell work one athlete at a time. When you are ready to run, each partner strip a plate off the bar and run 400 meters carrying your respective plates. When you get back from the run, reload the barbell and proceed to the next movement. If you and your partner choose a modified weight for your barbell, make sure you run the 400 meters together with whatever weight you have on the side of the bar.

06/24/2016

CrossFit XD – CrossFit

Warm-up

Core Tabata! (No Measure)

Tabata:

Hollow Rocks (8 rounds)

Rocking Superman (8 rounds)

Skill

Metcon (No Measure)

Toes to Bar:

Spend 10-15 minutes working on kipping toes to bar. The goal is to do consecutive reps with one kip each. It is better to not reach full range of motion and stay in rhythm than touch the bar with your toes and double kip each rep.

Metcon

Metcon (Time)

12 Deadlifts #275/175

18 Toes to Bar

24 Wall Balls #20/14

9 Deadlifts

15 Toes to Bar

21 Wall Balls

6 Deadlifts

12 Toes to Bar

18 Wall Balls
RX+

DL: #315/205

Wall Ball: #30/20

06/23/2016

CrossFit XD – CrossFit

Metcon

Metcon (6 Rounds for time)

From 0:00 – 2:00

100m Sprint

10 Power Snatches #95/65

From 2:00 – 4:00

100m Sprint

10 OHS #95/65

From 4:00 – 6:00

100m Sprint

10 OH Lunges #95/65

From 6:00 – 8:00

100m Sprint

10 Power Snatches #95/65

From 8:00 – 10:00

100m Sprint

10 OHS #95/65

From 10:00 – 12:00

100m Sprint

10 OH Lunges #95/65
Record your split on each of the 6 rounds

06/22/2016

CrossFit XD – CrossFit

Weightlifting

Squat Clean (5 x 1)

5 Min EMOM

1 Squat Clean @ 80%

Paused Back Squats (3 x 3)

3 Min EMOM

3 Pause Back Squats @ 60%

Metcon

The Purser (Time)

37 Sit Ups

-then-

2 Rounds

6 Bar Muscle Ups

22 Push Ups

19 Pull Ups

79 Double Unders

-then-

37 Sit Ups
Scaling: dips instead of muscle ups, ring rows instead of pull ups, push ups on a box, and 79 singles.

06/21/2016

CrossFit XD – CrossFit

Weightlifting

Split Jerk (10 x 1)

10 Min EMOM

(Sets 1-5 @ 75%, sets 6-10 @ 80%)

Push Press (5 x 5)

5 Min EMOM

5 Push Press @ 70%

Metcon

Metcon (Time)

3 Rounds

30 Hang Squat Cleans #95/65

30 Burpees

06/20/2016

CrossFit XD – CrossFit

Weightlifting

Squat Snatch (15 x 1)

15 Min EMOM

Sets 1-5 @ 70%, sets 6-10 @ 75%, sets 11-15 @ 80%

Metcon

Metcon (AMRAP – Rounds)

15 Min EMOM

Min 1 – 20/16 Cal Row

Min 2 – 15 Box Jumps

Min 3 – 10 STO #155/105

06/18/2016

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

50 Power Snatches #135/95

200 Wall Balls #20/14